7

votes

Coconut flour recipes

Commented on January 12, 2015
Created February 13, 2010 at 11:34 PM

Does anyone have experience baking with coconut flour? I think it would be a good alternative to wheat flour, but have never cooked with it. (Matter of fact, I have never seen it in the store.)

427c8cbb9c2492d74b887fc5cf7a8ce0

(432)

on October 04, 2011
at 02:05 AM

Oliverh how/what do you use plantain flour for? I am curious because I have never used it.

Cab7e4ef73c5d7d7a77e1c3d7f5773a1

(7304)

on June 13, 2011
at 09:00 PM

Almond flour is high in PUFAS though, which get oxidized when cooked. I personally would not use it.

Eeb593d6b6d7a939fdd5469b69347d5f

(1037)

on May 09, 2011
at 05:28 PM

These were fantastic!

Medium avatar

(5639)

on April 24, 2011
at 03:30 AM

I'm not really one for pining after things that I used to (over)indulge in...But these sound AMAZING. I'm going to have to try them.

A89f9751a97c3082802dc0bcbe4e9208

(13978)

on April 24, 2011
at 12:42 AM

GHarkness - yeah, that website went down a while ago. I should update this post.

A89f9751a97c3082802dc0bcbe4e9208

(13978)

on April 24, 2011
at 12:42 AM

Agave is super high in fructose. You wanna watch that. In fact, I just avoid it.

083f1759ac6bcee7cd5081f6d062c822

on April 23, 2011
at 11:20 PM

you can use agave nectar as a natural sweetener too....

145d4b0f988af15acc6b26eccc1f4895

(1932)

on April 22, 2011
at 10:42 PM

Gilliebean, I clicked on the link and got nowhere....went to the site and it has only one recipe. This tells me either they changed direction or I am choosing the wrong blog/website. Can you help me out with that, please? I am curious about some of the coconut flour recipes. Thanks!

Cf5c9ba3c06cf300ae23c52778dfd317

(545)

on March 06, 2011
at 05:50 AM

Haha... classic.

Cf5c9ba3c06cf300ae23c52778dfd317

(545)

on March 06, 2011
at 05:48 AM

Are you in Colorado? I work at a Vitamin Cottage... I actually do all the bulk ordering for my store.

9e7039b63b656582f66d84c5255b436d

(1132)

on March 05, 2011
at 08:36 PM

I have to add, I used this recipe as a basis for the pizza recipe, substituting half the almond for coconut: http://cavemanfood.blogspot.com/2009/04/grain-free-almond-crackers.html

Af1d286f0fd5c3949f59b4edf4d892f5

(18472)

on March 05, 2011
at 08:23 PM

yah but you should never bake with almond flour. the pufa in it is not stable. no pufa in coconut flour.

Fe6e37f8d4c49de1ecbc926c8900cd54

(1902)

on March 05, 2011
at 08:16 PM

Re: your last point, I agree on the whole (i.e., don't base your diet upon processed, "paleo" substitutions), but I think having a non-gluten trick or two up your sleeve can be really helpful (as long as you can pull off *satisfying* treats, of course). If I eat gluten, I feel seriously awful afterwards--I don't think that gluten cheats are the best idea for everyone.

Fe6e37f8d4c49de1ecbc926c8900cd54

(1902)

on March 05, 2011
at 08:03 PM

.....seriously?

E5d59ab6d79320caf1e991cdc7971326

(801)

on February 05, 2011
at 04:01 PM

I have to agree... be careful with eating too much of this stuff or it will feel like a basketball going through your digestive system.

A89f9751a97c3082802dc0bcbe4e9208

(13978)

on February 05, 2011
at 03:57 PM

Splenda is okay in a pinch, but it's not the best thing to put in your body on a regular basis.

90fc4f1e94bab32e4fbab7468e3cecb5

(224)

on February 05, 2011
at 11:23 AM

Do you like the taste of the Stevia? I find it weak for me -- I prefer Splenda.

782828e745d3ab159ad8f70abbc4094d

(130)

on April 06, 2010
at 09:34 AM

Just tried this recipe tonight - delicious - thanks B-in-Chi!

A89f9751a97c3082802dc0bcbe4e9208

(13978)

on February 18, 2010
at 04:36 AM

You're welcome Anna! I haven't tried mixing the flours yet, but I have mixed coconut flour with cocoa powder with good results.

77877f762c40637911396daa19b53094

(78467)

on February 17, 2010
at 04:17 PM

Thanks Becky. Yuck! I sure don't need the heavy lump of dough feeling. Might try it in a crepe type of pancake with mainly eggs and see if that is OK. If I get a chocolate craving it will likely be a chunk of burnt almond dark chocolate bar. :-)

77877f762c40637911396daa19b53094

(78467)

on February 17, 2010
at 04:12 PM

Thanks Gilliebean! I will check that site out. I also like that you can sub in almond flour in the muffins- maybe a mix would be good.

77877f762c40637911396daa19b53094

(78467)

on February 14, 2010
at 02:46 AM

Yum! I have saved that one to Word, B-in-Chi!

77877f762c40637911396daa19b53094

(78467)

on February 13, 2010
at 11:47 PM

Thanks Birdette! I found a processing plant in Tecoman where I may be able to pick it up if they go into production soon enough. We are in a small Mexican village for the winter, so no Whole Foods (or Half-Foods) here.

  • 77877f762c40637911396daa19b53094

    asked by

    (78467)
  • Views
    26.5K
  • Last Activity
    1281D AGO
Frontpage book

Get FREE instant access to our Paleo For Beginners Guide & 15 FREE Recipes!

21 Answers

4
99546d10b3c1774cc4bccf6f275acb40

(176)

on February 14, 2010
at 01:00 AM

I get coconut flour from the bulk foods store.

The thing to remember about coconut flour is that because it has no gluten in it you need to add eggs in order to hold the recipes together. It takes alot of eggs, roughly about 1 large egg for each 1/4 cup of flour your using.

Coconut flour is VERY filling due to its high fibre content. I personally don't like it much as I feel like I have a heavy lump of dough sitting in the bottom of my stomach whenever I eat it.YMMV

That said, the point of the paleo WOE is to consume, as much as possible, "whole" foods, not processed foods. IMO if you have a craving for chocolate cake, then you should make the richest chocolate cake you can with the real ingredients, invite your friends over for tea and cake, enjoy your cake thoroughly along with the company and acknowledge the cheat for what it is. Then get on with your Paleo WOE....80/20% is normal for people, after all we are human and live only once.

Ad3c98b6cb5fef29f98560415d9bf523

(0)

on January 12, 2015
at 10:34 PM

Mantap

77877f762c40637911396daa19b53094

(78467)

on February 17, 2010
at 04:17 PM

Thanks Becky. Yuck! I sure don't need the heavy lump of dough feeling. Might try it in a crepe type of pancake with mainly eggs and see if that is OK. If I get a chocolate craving it will likely be a chunk of burnt almond dark chocolate bar. :-)

E5d59ab6d79320caf1e991cdc7971326

(801)

on February 05, 2011
at 04:01 PM

I have to agree... be careful with eating too much of this stuff or it will feel like a basketball going through your digestive system.

Fe6e37f8d4c49de1ecbc926c8900cd54

(1902)

on March 05, 2011
at 08:16 PM

Re: your last point, I agree on the whole (i.e., don't base your diet upon processed, "paleo" substitutions), but I think having a non-gluten trick or two up your sleeve can be really helpful (as long as you can pull off *satisfying* treats, of course). If I eat gluten, I feel seriously awful afterwards--I don't think that gluten cheats are the best idea for everyone.

3
71d3e6bde86c71e8644c0c1fa4e1cd97

on February 14, 2010
at 01:16 AM

Coconut flour is extremely dry and as a result you need much less than wheat flour. A LOT less. I'd say decrease by more than half of what a wheat/white flour recipe calls for. I've gone thru a few bags of coconut flour "experimenting" and ruining recipes but think I finally got the hang of it.

I have had the best success making muffins. Tried pancakes but they tasted eggy. I'd rather have eggs. I'll try the recipe on the coconut flour bag for pancakes (for my kids). Here's the Banana/carrot muffin recipe

3/4 c. coconut flour 2 tsp. baking soda 1/2 tsp sea salt or 1/4 tsp salt 2 tsp cinnamon

3 eggs 1 c. chopped dates 3 ripe bananas 1 tsp cider vinegar 1 1/2 c. shredded carrots 1 tbl coconut oil (I melt in microwave 20 secs)

I put eggs, bananas, dates and cider vinegar in food processor with vinegar and mix.

Add dry ingredients together.

Add dry ingredients to wet. Add shredded carrots.
Dollop into paper-lined cupcake pan

350 degrees F for 20 minutes.

These are not the prettiest but they are sweet and delicious. Sugar free, dairy free, gluten free. I also tried it with Pumpkin sans bananas and it was a nice change up (use pumpkin pie spice in place of cinnamon and double it). You can see pics at www.beckanstee.com

77877f762c40637911396daa19b53094

(78467)

on February 14, 2010
at 02:46 AM

Yum! I have saved that one to Word, B-in-Chi!

782828e745d3ab159ad8f70abbc4094d

(130)

on April 06, 2010
at 09:34 AM

Just tried this recipe tonight - delicious - thanks B-in-Chi!

2
Fe6e37f8d4c49de1ecbc926c8900cd54

on March 05, 2011
at 08:05 PM

I agree with what everyone else is saying--it's dry, and if you use too much of it in a recipe, you can end up with a chalky/dry sensation in your mouth, and a heaviness in the stomach. However, I have found a couple of recipes in which a little bit of coconut flour works pretty well to improve the overall texture of the recipe.

Here's one for bite-sized brownies: http://paleograd.blogspot.com/2011/02/paleo-brownie-bites.html

They don't taste like substitution food--super moist and delicious.

Ad3c98b6cb5fef29f98560415d9bf523

(0)

on January 12, 2015
at 10:34 PM

waw mantap

Medium avatar

(5639)

on April 24, 2011
at 03:30 AM

I'm not really one for pining after things that I used to (over)indulge in...But these sound AMAZING. I'm going to have to try them.

Eeb593d6b6d7a939fdd5469b69347d5f

(1037)

on May 09, 2011
at 05:28 PM

These were fantastic!

2
A89f9751a97c3082802dc0bcbe4e9208

(13978)

on February 14, 2010
at 07:19 AM

You can't treat non-grain flours like they have gluten; because they don't. Therefore, you just can't swap nut flours 1:1 for wheat flour. It just won't work! So you have to try recipes that have been made just for nut flours!

There are awesome coconut flour recipes on this website, Livable Low Carb, that has now gone away. She listed Cinnamon Muffins, Spicy Carrot Muffins, and Chocolate Muffins... I was addicted to her recipes. She calls for either almond flour or coconut flour. I get better results with the coconut flour.

Here's my favorite recipe:

Cinnamon Muffins

Ingredients:

  • 150 grams almond or coconut flour (2/3 cup)
  • 6 eggs, separated
  • cinnamon (to taste)
  • 2 tsp stevia powder (or to taste)
  • 1/2 tsp vanilla (optional)
  • 12.5 grams butter, melted (1 tbsp)

Method:

Mix the almond or coconut flour, egg yolks, cinnamon, sweetener and optional vanilla together in a bowl. If the mix is too stiff add warm water a spoonful at a time and mix well to loosen it up. Whisk the egg whites in a very clean glass bowl until they are stiff. Fold the whisked egg whites into the almond and egg yolk mixture. Brush 12 silicon muffin cases with melted butter. Divide the mixture evenly between them and bake at 175??C until risen and firm.

P.S. The great thing about this recipe is you can modify it any way you like. I like adding a nut butter, like my homemade primal nutella or an almond butter, to the egg yolk mixture before I add the egg whites.

77877f762c40637911396daa19b53094

(78467)

on February 17, 2010
at 04:12 PM

Thanks Gilliebean! I will check that site out. I also like that you can sub in almond flour in the muffins- maybe a mix would be good.

A89f9751a97c3082802dc0bcbe4e9208

(13978)

on February 18, 2010
at 04:36 AM

You're welcome Anna! I haven't tried mixing the flours yet, but I have mixed coconut flour with cocoa powder with good results.

90fc4f1e94bab32e4fbab7468e3cecb5

(224)

on February 05, 2011
at 11:23 AM

Do you like the taste of the Stevia? I find it weak for me -- I prefer Splenda.

A89f9751a97c3082802dc0bcbe4e9208

(13978)

on February 05, 2011
at 03:57 PM

Splenda is okay in a pinch, but it's not the best thing to put in your body on a regular basis.

145d4b0f988af15acc6b26eccc1f4895

(1932)

on April 22, 2011
at 10:42 PM

Gilliebean, I clicked on the link and got nowhere....went to the site and it has only one recipe. This tells me either they changed direction or I am choosing the wrong blog/website. Can you help me out with that, please? I am curious about some of the coconut flour recipes. Thanks!

A89f9751a97c3082802dc0bcbe4e9208

(13978)

on April 24, 2011
at 12:42 AM

Agave is super high in fructose. You wanna watch that. In fact, I just avoid it.

A89f9751a97c3082802dc0bcbe4e9208

(13978)

on April 24, 2011
at 12:42 AM

GHarkness - yeah, that website went down a while ago. I should update this post.

083f1759ac6bcee7cd5081f6d062c822

on April 23, 2011
at 11:20 PM

you can use agave nectar as a natural sweetener too....

2
8f2bc05f4c80bbef337cdb5fccbb5471

(801)

on February 13, 2010
at 11:40 PM

You can purchase coconut flour at most health food stores such as Whole Foods, Vitamin Cottage, etc. It is not very expensive.

Coconut flour is a great option for creating paleo desserts and "breads." I personally no longer use this sort of thing and stick to a more strict carnivore diet, but it's great for those who like a few more carbs.

You may substitute coconut flour in any standard recipe. It does not have gluten, so it won't get that "springy" feel that regular wheat flour does when you knead it. But it's a great substitution in cookie recipes or for pie crusts.

Coconut flour does taste "coconutty" to a degree. It's not an overwhelming flavor, it's rather gentle, but you will want to take it into consideration when you decide what other ingredients to incorporate into your recipe. It's also kind of dry and mealy, in my opinion, so it will also change the consistency of your final product. You will want to add more fat or liquid in the mixing stage.

Good luck, and enjoy the coconut flour goodies! It's a fun ingredient to play with, and I sure did my share of playing with food when I transitioned from SAD to paleo!

77877f762c40637911396daa19b53094

(78467)

on February 13, 2010
at 11:47 PM

Thanks Birdette! I found a processing plant in Tecoman where I may be able to pick it up if they go into production soon enough. We are in a small Mexican village for the winter, so no Whole Foods (or Half-Foods) here.

Cf5c9ba3c06cf300ae23c52778dfd317

(545)

on March 06, 2011
at 05:48 AM

Are you in Colorado? I work at a Vitamin Cottage... I actually do all the bulk ordering for my store.

1
Ecbfd3a42ee4925d784d6d37cf0bca39

on June 13, 2011
at 05:24 PM

ITS GREAT! I love love love it! You can make anything you can make with normal flour. Coconut flour is not a grain so thats a bonus! Everything you make if fluffy and fabulous! And you don't need to eat much when you use it because it has crazy fiber in it! :) You can use it for a protein shake! I have two recipes for you!

I have a great waffle recipe! It uses A LOT of eggs, so beware. :P

Makes 4 waffles

1/3 Coconut flour 1/2 cup Oganic Plain Almond Milk (Can get kind of $$$, normal milk works fine) 6 Free-Range Eggs 1 TBS Olive Oil 1/2 tsp Vanilla extract (Make sure you read the ingredients on it. Most of them are fake.) 1/2 tsp Baking Powder 1 TBS Agave or Organic Honey 1/4 of Unsweetend Apple Sauce (You can wait to use that for your topping.)

Wisk all ingredients until smooth. Poor on waffle iron for 5 minutes and thing wala! Its ready.

They are so yummy! I use my homemade jelly on top with some homemade peanut sometimes too.

Protein powder

There are no measurements for this. Just do it as it gets to where you want it to be.

Ingredients

Coconut Flour

Coconut Oil

Coconut Palm Sugar

Cocoa Powder

Organic Honey

Mix the flour, sugar, and powder together in a bowl. (use about 1/2 of cocoa powder. That is the biggest measurement.)

Heat up on the stove the oil and honey. (Not too much of both ingredients because the mixture needs to be dry, this is just for taste.)

Mix wet with dry and put into plastic bag until use.

Sorry that it isn't very exact, but it worked for me! Let me know what you think.

1
9e7039b63b656582f66d84c5255b436d

(1132)

on March 05, 2011
at 08:29 PM

I made pizza with almond flour and coconut base, used pesto sauce (I try to avoid nightshades in general), with any topping and cheese melted over worked great: http://oliverhadfield.blogspot.com/2010/11/paleo-pizza-perfected.html

More recently I try to avoid too much coconut or almond flour, plantain flour is available here, and works pretty well, but I don't cook like this.

The main problem with paleo diet, is the lack of "vehicles" for other foods, like bread is a great vehicle, for putting other foods on and just taking away. If you are using coconut flour as a substitute for normal flour, don't bother - use it rarely.

9e7039b63b656582f66d84c5255b436d

(1132)

on March 05, 2011
at 08:36 PM

I have to add, I used this recipe as a basis for the pizza recipe, substituting half the almond for coconut: http://cavemanfood.blogspot.com/2009/04/grain-free-almond-crackers.html

427c8cbb9c2492d74b887fc5cf7a8ce0

(432)

on October 04, 2011
at 02:05 AM

Oliverh how/what do you use plantain flour for? I am curious because I have never used it.

0
42a1e46ec0b06c069a6ac0a10c964fc9

on January 12, 2015
at 10:29 PM

Why bake with it?  Here are the two ways I use it that are delicious.  In the evening I weigh out 60 grams of coconut flour from My Spice Sage and add 1 rounded tsp. Him. pink salt, 1 tsp. Ceylon cinnamon, 1/2 tsp. cardamom, 1/4 tsp. clove and 3/4 cup of hot water.  I stir and eat.

At noon, I put in hot water 4 g of butter and 1/2 tsp raw honey, add 3 egg yolks (I cook the whites separately), add 1/2 tsp Him. pink salt and 1 tsp. Ceylon cinnamon, 1/2 tsp cardamom, 1/4 tsp. clove, and 30 g of coconut flour.  I stir until the preparation is lumpy and add 40 g heavy (whipping) cream, and again stir until the preparation is lumpy.  I eat with a spoon.

 

0
Medium avatar

(167)

on January 12, 2015
at 07:42 AM

I've made a couple of coconut breads. I enjoyed them, but I ended up eating them alone - the rest of my household thought they were icky. 

Coconut absorbs a LOT of liquid, so you can't just substitute it cup for cup. You'll need to add an extra egg here, more water there, more coconut milk or whatever you're using. It also makes a REALLY dense bread, which is a bit crumbly and doesn't hold together as well as I'd like. Some bold and creative bakers might add other flours to balance the texture. I don't think almond flour would work - I'd recommend ground flax, or tapioca flour, or glutinous rice flour (which DOES NOT contain gluten!).

Wheat flour has a looooong history, and coconut flour baking is relatively unexplored. You will almost certainly have to experiment, and accept in advance that a few batches will not turn out so great. 

0
5ccb1123ffb4ac6e763b52927fabd9f4

on September 20, 2011
at 08:38 AM

I make a Primal/Paleo "Irish Soda" nut bread, (http://wildsweetheart.blogspot.com/2011/09/primal-soda-bread.html); yesterday, I tried making it with coconut flour for a lighter texture, and it was a disaster. It broke apart and crumbled! Besides, coconut flour is a little too high on the carbs for me, so I think I'm sticking to nuts and flaxseed meal in the future. :-D

0
20c518f9d33b0d04c7a19b8bb7487695

(195)

on June 13, 2011
at 11:48 PM

I just made some muffins and replaced the honey (I use no sweets or faux sweet)with an equal amount of applesauce which gave a very moist product. Coconut flour has limitations, so think of moist banana nut or pumpkin bread type recipes for the best effect. I don't think these keep well, so I make small batches. Also, sifting is a must to avoid clumping.

0
116d23135449332a8bf9106220cf632b

on June 13, 2011
at 11:06 PM

Check out my banana blondies... I love these and have made them for breakfast the last 2 weeks! http://raspberrycoconut.com/2011/06/08/grain-free-banana-blondies/

0
016f40cd12d4afd408b51d0b00ea6b67

on June 13, 2011
at 05:48 PM

I personally prefer using almond flour vs. coconut flour. Like others said, it usually can make things to try. I recently made some paleo double chocolate cookies with coconut flour, and I think next time I will try almond flour. Although I did make some great coconut shrimp with coconut flour. I'll type something up and post it :)

Cab7e4ef73c5d7d7a77e1c3d7f5773a1

(7304)

on June 13, 2011
at 09:00 PM

Almond flour is high in PUFAS though, which get oxidized when cooked. I personally would not use it.

0
Eeb593d6b6d7a939fdd5469b69347d5f

(1037)

on May 09, 2011
at 05:33 PM

Thanks for posting all these recipes guys. Looking forward to trying some.

For anyone who can't find coconut flour locally, I've ordered from this place:

http://www.tropicaltraditions.com/

That's also where I get my gallons of coconut oil.

I get many of my other hard-to-find baking ingredients, like dextrose, from this place:

http://www.barryfarm.com/

0
A3e654929c08c0723607842656b57f8f

(834)

on April 24, 2011
at 12:02 PM

This cake is awesome: http://daniellenicosia.wordpress.com/2011/03/30/gotta-try-this-gluten-free-chocolate-cake/

It's super moist. I used honey instead of agave (equal parts) and it came out great!

0
05a1cb4b0c28558c2be2b7ac81b9467a

on April 23, 2011
at 12:49 AM

These are a little on the decadent side, but certainly not a recipe to pass up if you indulge from time to time.

This is NOT a mock chocolate chip cookie, this is literally BETTER than regular chocolate chip cookies. Try it.

http://www.elanaspantry.com/forums/topic/paleo-chocolate-chip-cookies

0
5bccbf50a074175a5371b135311ebff2

(283)

on April 22, 2011
at 07:46 AM

I made some crab cakes with it once and they were awesome. I will post on the recipe soon as I just bought some lump crab!

0
24fcc21452ebe39c032be6801d6bbadd

(9812)

on February 05, 2011
at 02:09 PM

I make pancakes with it every couple weeks or so- about 1/2 cup almond butter, 2 mashed bananas, 2 eggs, 1/2 tsp baking soda, and a few TBS of coconut flour (the soda & flour make them hold together a little better when flipping). Sometimes I add chopped apples and top them with applesauce & cinnamon; reminds me of my mom's German pancakes :) There are some coconut flour ideas at elanaspantry.com also.

0
9dd74d3941535d0aaa2c8d3cf454fb7e

on February 05, 2011
at 12:51 PM

For Xmas one of my relatives bought me Bruce Fife's "Cooking with Coconut Flour". The introductory chapters are very informative and interesting. So far have only tried the muffin recipe which actually tasted better than what I can recall wheat based muffins tasting like (been Paleo for a little over a year). In general, recipes call for considerably more liquid (as others have mentioned), small amounts of coconut flour (measured in tablespoons instead of cups), have much higher egg content (a good thing IMHO, 2x to 3x regular recipes) and call for butter or coconut oil. The author also indicates in each recipe how low in sugar one might go, often gives stevia substitution directions, and suggests dried sugurcane juice and other minimally refined sugars over highly refined sugars.

The latest studies seem to indicate that agave and even stevia still have strong effects on the insulin system. Therefore these types of foods should be occasional treats, or transitional foods, not staples.

OriginalKaz

-1
B66b36abc7dd856009f0f47f51495a50

on March 05, 2011
at 07:36 PM

I prefer almond flour/meal rather than coconut, just saying.

Af1d286f0fd5c3949f59b4edf4d892f5

(18472)

on March 05, 2011
at 08:23 PM

yah but you should never bake with almond flour. the pufa in it is not stable. no pufa in coconut flour.

-2
6e441b1f1031f0c631c8cadf91f2bf9a

(-4)

on February 05, 2011
at 11:17 AM

Can you subsitute vital wheat gluten flour for some of the egg?

Fe6e37f8d4c49de1ecbc926c8900cd54

(1902)

on March 05, 2011
at 08:03 PM

.....seriously?

Cf5c9ba3c06cf300ae23c52778dfd317

(545)

on March 06, 2011
at 05:50 AM

Haha... classic.

Answer Question


Get FREE instant access to our
Paleo For Beginners Guide & 15 FREE Recipes!